How to Run the 400M Faster with Ball of Foot Striking
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- čas přidán 5. 07. 2024
- In this video we talk about how to run the 400M faster using "ball of foot" striking! Check it out!
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This is the first time I’ve heard of somebody running a 62 and going to state . Where I’m from , a 55 or 56 is state lol
Sequoyah M. That's weak, we've got 51's and 50's going to state
Well i'm from a small town and they are pretty slow down here. The state best for women is 54 for Tennessee and for boys the state best is like a 53 or 52
Here in Ohio state qualification is 50-49 or under (our state record is 45, 2 seconds less than the Olympic record.)
same here 61 got you last at my state meet
LeSheppard #23 //The Herd true, true. I’m from Summit Co./Tallmadge and the guys that go to states around here in Ohio run 49s consistently throughout the season.
Coach: ______ is gone. You’re running the 4x400 in his place in 10 minutes.
Me:
This happened to me after I had run 400 and 200 already
terrifying
I just ran a 400 meter for the first time in 64 seconds! I’m getting ready for track tryouts on Thursday! I’m in 7th grade
Anjelina Garcia that’s incredible!! My fastest is an 84
Anjelina Garcia for a middle schooler, that's pretty good. By the time you hit highschool you'll probably be under a minute
wow
@@ShalemAhava thats what i though, running a 60 400m but now in freshman year im struggling to make 70. 7th grade was my best year too, hope you get better, Garcia! gl
@Jack Galocy mines 69
the track behind you is just beutiful
Evan Schmidt this is the track of Beloit college IL
*beautiful.
I thought it was my high school track for a second.
Really beautiful track
Ur spelling isn’t beautiful
The fastest I've ever ran in a 400 is a 60.5. This year (9th grade) I was put on the 4×4 during indoor season for the last two meets. I ran a 70 the first time, and then ran a 68 the second time. In outdoor I continued running 68's for like the first 2 or 3 meets. I then ran a 66, then a 62, then a 60. By the end of the season my fastest time was a 60.5.
I was running on my heels and my legs and feet were hurting so bad literally i started to run on the ball of my foot no more pain this was a very helpful video thanks
Never is to late for learning!!! Thanks again I am so grateful for your kindness. I will keep you updated of my progress.
My time used to be 1:02:58, but I improved by 3 seconds! Now my new PR is 59:52. This workout is very effective
👏
how long did it take you?
@El Moist Taco 1 week, plus 3 days
Bruh I’m dead I run a millisecond Faster
Bro mines was 1:03 and I ran a 59:8 and the I ran a 59:4
I had this exact problem with my sprints this season, everyone kept telling me it looked like I was stomping the ground when I ran. Didn't really figure out how to fix it until a bit before sectionals and so I decided to just keep running the 400m my own ugly way and still came up with a 51.58 (my PR), but I wish I'd had more time to work on it
51.58 is moving! Nice work!
Thanks for that, hopefully I'll end up breaking 50 this next season by cleaning up my foot striking along with a few other things, I really like that hopping in place exercise, gave me a good idea of how it should feel
Great to hear!
Og Wolfrom Fix your form and mechanics and I bet you could shave 2-3 seconds off and run D1
Og Wolfrom did you get sub 50?
. This is going to help a lot. I realized my form would get messed up at the end of a 400 because my butt and hips would die out but my calves never hurt. Well they don’t because I don’t use them correctly thus why they are proportionaly smaller than my quads and hamstrings. Thanks for the video
My PR is 53.01
I will come back at the end of the year to share my final PR
Looking forward to it!
don’t forget
Yeah pls don’t forget lol
Don’t forget lol . My PR is a 58 , I’ll come back at the end of the track season also to see if this works better
Beerus Sama lmao nice. My calves are like the size of of my upper leg and thigh. I actually run only on the ball of my foot
why didn’t youtube recommend me this earlier I literally had my track meet today smh
ur mom's name same tomorrow my last one then we get to know if we made it
Awesome video. Well done Coach!!
Awesome video! Thanks coach!!
Great video! Good information
Amazing video!
Great video! My 7th grade daughter is running 400’s and wants to get better. I will slowly start to implement some of these drills into her training. Hi Adam!
Very helpful info!
Awesome video especially for someone who need to work on running on the ball of their foot (kinda like me).
If I got 65 seconds I’d be happy x_x atm my 400 is 70
my first ever 400m was 61 seconds. Can't wait to do it again this year hoping I'll get in the 50 seconds now I know how to run it better.
Ethan M same my first couple were around 65 sec. I got it down to 56-57 after a month and a half of training
My best time lol
For my first time ever
Mines is 1:07
This is gonna help me in my track meet today thx man
i ran a 57 as a 13 year old freshman. fractured my L5 in my back as a sophomore during football. as a junior i’m down to 54 & I just turned 16.
This definetly makes me feel better about my abilities. The first time I did the 400m sprint, aged 15 I ran 67 seconds (I'm a girl) This was without specific training for 400m as I only competed in 60m, 100m and 200m. Hopefully I improve. Loved the video
Gave me a lot of good advice for running
That's great to hear!
So I tried this and everything about it works. At the beginning of the season I was running a 1.09 and now I'm running a 1.03 in my 400m
Wow! We love success stories like yours! Thanks for sharing.
Well maybe you're better cut out for 800. I have dropped 3 secs over 3 meets
I am new to track, and I had my first meet a few days ago and I died on the inside and outside with running this! I mean, I still came in an “ok” place but I wished I had watched this video😂 thank you so much for teaching us to get faster! Let’s hope I win 1st place! 🎉
good luck on the next one!
400m will always be painful :)
I've been training Track and field for yrs now
Thank you for teaching me how to run correctly.for fist time since 1968 when I started to run.
thanks for the video
I'm feeling pretty good. 42 years old 230lbs. Ran a 400 in 64 seconds
Pretty big jump from a 65 to 62 (even factoring the jump from indoor to outdoor) but excited to give these tips a try!
Big key to this forefoot strike is to dorsiflect the toes up on landing. Landing toes down is compression...and will slow you down. So landing on that ball, but not on toes. Toes can plantar flex on the pullback
Thanks for sharing the useful tips to assist us run 400M in an appropriate way. Kindly share some more information regarding warm up. Waiting for your more addition!
LOTS of warm up stuff up on the channel! czcams.com/play/PLlt-HVB7j4c0tl2o3Mte-22umjFebgybd.html
Thank You:)
Perfect, thank you!
Welcome!
With this video i have realized that i've naturally been doing this "foot strike" sense the day i started playing sports. Before now everybody including myself just thought i had a weird running form. But hey it worked for me so i never tried to fix it and now i guess it is actually a good thing so thank you, for putting out this video!
everyone is saying they have a 62 and under and i’m over here with an 88😭
Slyvester SLY yikes good luck
How
In my 400m I usually get 80 to 85 secs
Unicorn Baby what’s ur fastest 400 runner run
You'll get better! Trust me on that 😊
When should I start training on the track for this upcoming track season? I’ve been doing a lot of strength training this summer
May God take the wheel in the mighty name of Jesus Amen!!!!!
watching this before my meet
Lol this is like the first thing I learned when I started running. This applies to all distances. You should learn this pretty quick or else you'll get shin splints (especially if you're distance person and/or you run a lot on hills).
Sooo...how was she running before? Because that's kind of the "normal" way of running on a track
😂😂😂 I was thinking the same
Same with the calf thing! I had a meet 2 days ago and I ran 2 four hundreds but my calves are still killing me!
nice one
Ran my first 400m yesterday as practice for my school athletics race tomorrow and I ran 60.6 seconds! My first ever 400, and not even racing anyone. I’m usually a 5km runner. My calves have have extremely sore since yesterday and I was so puzzled because I don’t usually get sore running! But it’s because I realised I’ve started to do this naturally :) I’m nervous for my rave tomorrow
As a 5k runner you are probably just not used to it. Especially because you generally don't train in Spikes as often as sprinters :)
He was my 7th grade math teacher!!!
I kind of have some problem the same way I normally do a lot of heel striking but I still managed to run a 66 and my high school time I was running a 49.3 so I'm trying to get back to that type of running form I don't know what happened over the years that I started heel striking a lot what can I do to improve my 400-meter
3:35 Hahahha I thought he was going to say "Her Boobs" haha
I have to run 400 in the provincials and I really want to win so this video really helped
my name is cadence and i cringe at my name when people say it in like this context and idk why💀
that sky is pretty
Don't know why I have this recommended when it's so old but it's interesting. Pb is 49.45 see if this helps
Should I wear sprinting spikes or middle distance spikes to run the 400m?
im always run out of breath after running this 400m things. its like my breath doesnt going well on the last 150-100m and makes my run being slow and slow. please give tips to do breathing exercise for 400 meters. thanks!:)
Please provide 400m training how to condition for the race what's a good workout
Also, what type of workouts should I be doing? I run the 400. I heard overdistance to start out and then progress into speed work.. just want a second opinion
hill sprints for the last 200m of the race
I want to run fast thankyou ❤
My 7 year old just finished her 2nd season of track. Year 1 she ran the 50 and 100m. This year she tried the 400m and loves it. What types of things should I be working with her on in preparation for next season? I ran track in high school myself (100m 200m) but I don't know if I'm giving her the correct information for her age.
I'd take a look at some of our videos more centered around speed and track work and go from there!
How old is she rn
Does anybody know of a video that helps you to know at what speed you should be start the first 200? Cause I always have an issue where my last 200 is WAY faster then the first
what breathing technique is good for 400m run
Are y’all at Del Oro?!😁
I'm running a 50.3 right now I'll let u know how my final indoor time and my final outdoor time look after this.
Bro please move to my school 😂 in my 4x4 only two of us run 50-52 and the other 2 be hitting like 56-58
i forgot about this so ill update yall i ran a 48.6 my junior year of hs and had to transfer to a juco after i ran a 50.3 in the open i ran a 48.8 in my regionals ive been running this way for a month or so and to be honest it helps but i still havent met my pr but i didnt run for a year so ill keep you updated throughout the outdoor szn
@@ayemar1660 to be honest the 4x4 is all mentality
I wish you can teach me how to run 50 sec
@@daanishismail8612 get out fast make up the stagger on first 200 then once you hit the 200m mark change your turnover so your stride is faster. Then last 100 is all out work on pumping your arms and picking up your knees but your mentality has to be in the race too and you can't quit on yourself. my first 200 is a 23 but my second is a 27 its just a matter of time till im running 23 and 23
Should I go fast first orrrr I start with slow?
My first meet was yesterday and my 400 was 81 seconds is that bad?If so how can I improve that
How to complete 400mtr hurdles and please work out telling me
my coach put me on the 400. i hate it, i've never ran that in my life
Doesn't mean you can't!
400m only feels good after you did it
@@jakoblange1972 If you meant loving after you did the 400m as pain and all sorts of cramps,then I would agree...😂
@@jdjzr9343 I run middle distance So pain is just daily buisness for me xD
But if you are having cramps thats likely due to not training your calves or just not running longer distances in spikes often.
But the dopamin-rush after the run is the motivation and worth all the pain
OK this is really funny like what I’m about to say it’s really funny because I run track I’m in middle school so I’m not that experienced in it but I have been doingBoth foot if that’s what you call it like I started to notice how running like that and then I started doing it on my toes to be much quicker I would say but like I didn’t know I was doing it that’s the whole concept of me seeing this I never knew I was doing it I didn’t even know that I was supposed to like you to roll up my cats and stuff so watching this video made me learn so much more because I never knew I was doing but I never knew that was a technique that you could do and my body just naturally like change that position when I was running and that’s like it’s so crazy because like my breathing changed and I started to notice that while I was doing Ball foot and it’s so crazy because I never knew I was doing this was doing this
No mention of dorsiflex?
Not in this video specifically, but sure to be brought up in another!
During my practice I run fly 150s.
How to down time 400m to 50 second clock by down how to hard type of practise
Sachin Kumar did you have a stroke
My first ever 400 was 1:01. that was on a dirt track, with wind blowing a decent amount and after already having run some a few minutes before. and that was literally my first time running a 400
I tried doing this for an entire 5k ever since then I got use to it
Longer distances aren't normally run exclusively on the ball of the foot because your calves will get tired.
Watching Pros race can give an idea on how to run these distances
She could do even get stiffer landings when doing the 400m pace. to get the best
Lol in 8th grade I was running 1:05 then instantly ran a 1 min flat for a district qualifiers because I was forced to run on the balls of my feet by my coach 😂.
I run everything on the balls of my feet, it was just how I was taught. I got quite a few good pb's for my age to tbh
Nice. After a while of this, you might find though that the calves and achilles get super tight and potentially injured as a result. A light "heel kiss" helps make the stride sustainable for longer.
The Run Experience yeah thats something I do if I'm running the 800 or. 1500 or Even if I'm Just Going for a run just because
I am 14 and 53.86
Once again with some audio outpoot issues. Be careful with that
Once again with some spelling issues. Be careful with that
Once again with some punctuation errors. Be careful with that.
Do people have their track around their football field??? Ours is separate from the football field
Yasmin L it’s usually around the football field but it can be separated
I would be so happy to get a 65 as of right now my 400 is 87
Do long sprints (200m - 600m) and go running at a pretty fast pace (4:15- 5 min/km) for 2-5 km.
Focus on sprinting technique more than on the actual speed in the Training.
:)
I’m middle school at 66 and I’m not the best kids are running 54s
I heard 400 Mt. It is also to prepare yourself for Marathon.what do you think?
I don't know what your plan is but DO NOT suddenly switch to forefoot running for longer distances let alone marathon. Switching foot strike is always demanding on the body and takes a lot of time. And a forefoot strike is not the preferred footstrike for marathons anyway. Even professionals which grew up with a forefoot strike intentionally switched to midfoot.
Is this at Beloit college?
bred elevens yes
Wait isnt that man Mr. Lane?
My own time is 60secs please I need some tips to reduce it to 50secs
If you're a girl you're never gonna get there, that National record for HS girls is 50.6
watching this gives me the pre race adrenaline
4:45
My best 400m time was when I was a freshman. I ran 1:07 (67secs)
At a meet?
I’m 38 , no running experience (at least haven’t been taught), currently running 75. I will give this a try And come back with the results
What did you run? :)
Unfortunately they ended up closing the track due to covid. But I got down to 70 under very windy conditions. I know for sure I coulda improved by at least 2 more seconds
Is 1.05 good?
not really
c h l o e it’s decent for a girl don’t mind the other guy but you’ll soon improve your time through time.
c h l o e yea
Good for people wh want to start making record,it is such a improvement
c h l o e It's a decent Varsity time, a good start.
you just gotta move your legs faster than everyone else. hello? so easy !1!1!1!! that thing you do where you put one foot after the other and move your body forward - yeah just do that but FASTER
I got 59 seconds
Ashlyn Vick a couple days ago a seventh grader got a 59... I think he almost broke a school record
no wonder my calves always kill
I’m a freshman that is voluntarily running the 400m
Why is she leaning forward so much while running? Is it just looking like that on video or does she actually do that, if so she really should run straight up
Leaning forward from the hips can help encourage a strong push from the hamstrings and glutes, leading to more power behind your stride. We've got a more in depth video of that here: czcams.com/video/rKrdB-5R3C4/video.html
If anyone actually tried this, did it work?
Calvin I okay thanks!
67 is my time...
lol I run a 53 and its last place on districts, no even regionals. Districts --> Regionals -- > states
Come on folks, this is an instructional video. A HS girl getting down under 6o seconds is great. You don't have to be an elite track athlete to demonstrate good form. Cut the girl some slack. She might be an elite volleyball or basketball player, who knows. Great video!
Yes and there's a lot of ppl on here talking about guys times, this video is about a girl that improved, 60 is pretty good anywhere and often it will get you to state depending on your classification, most states will have girls winners in the mid 50s, I just checked some random Tex 3A and down girls 400 times, many of the winners are right at 60 flat, then it goes up radically from there, also years vary, right now in KS we've had 4 weeks of pretty much garbage weather, high winds, rain, cold and most girls of all classifications are winning with 60+, however, there are some elite girls in the mid 50s....having said that I'll add this; I've been to many HS football combines, every boy will tell you he's running 4.5 in the 40 and there are definitely some to be sure but the overwhelming majority are in the high 4s and plenty are at 5 flat or higher for skill positions, speed is one of the most over-exaggerated things, until you get on the track with the laser and then you see the truth.
@@alanmiller4122 Ya and I am under 6'3" tall but every 6'1" guy I have ever met says he is 6'4". I just don't get it. And softball pitching speeds? I don't believe anything unless I see the readout on a gun. Not to mention, what is your speed in the 5th and 6th inning? There is a reason I am not a big "stat guy". You can watch any sport and your eyes will tell you who the best athletes are.
10 400m what are you getting out of that? 400m runner who 48, 47 never gave them 10 400m, the runner Done after 3
*me getting nervous just by watching this video*
(still a good video btw, 400m is just scary)
Never listen to this with earbuds
I'm currently doing forefoot strike in my long runs such as 10K,15K. Is that okay or should I change my style?
Everyone's a little different here. For long runs, we like to encourage a range of footstrikes... specific to the terrain you're on (downhill, uphill, flat, etc). Try mixing it up for best results.
Noooooo
The recommended foot strike for longer distances is midfoot +/- some tolerance. With that I mean: a forefoot strike where your forefoot touches the ground first and the heel right afterwards is ok whereas a "toe strike" (=heel never touches the ground) is better left to smaller distances. Or like the trainer said: mix it up so that you're comfortable with a variety of foot strikes.
Drink plenty of water while transitioning. You will get horrible calf cramps if you don’t.